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Τenderloin with couscous

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Τenderloin with couscous

Method

For the couscous

  • In a pot, heat the olive oil and the turmeric.
  • Add the water, bouillon cube and let it come to a boil.
  • When it comes to a boil, add the couscous and the pepper.
  • Let it come to a boil and mix often for 3-5 minutes until the couscous absorbs all of the water.
  • Remove from heat and set aside.

For the tenderloin

  • Heat the olive oil in a pan.
  • Season the tenderloin with salt and pepper and sauté each side for 3-4 minutes over medium to high heat until it turns golden.
  • Cut the onion, garlic into thin slices and add them to the pan. Add the thyme and sauté for 2-3 more minutes.
  • Add the wine and allow 1 minute for it to evaporate.
  • Lower heat.
  • Add water and cover with a lid. Cook for 10-15 minutes until the tenderloin is cooked.
  • Remove lid and transfer tenderloin to a plate.
  • Increase heat.
  • Let the juices in the pan for 3-4 minutes until they come to a boil, their volume is reduced and they turn into a sauce.
  • Remove the thyme and add capper.
  • Serve tenderloin and couscous with cherry tomatoes cut in half and the finely chopped parsley.

 

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Stars 5 965280a274e7faaa3ab948cbf65b3e63cafd3a357c9a1db9ace6cb5ab0ca420b
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Stars 4 7a9178270a01a919f143a86d02d23da24820e7cf7d8785260b287b505604249a
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Stars 2 c2271760a84c41b554ecf1d1b2b17a4774d017e08924e9c4b7bd07ffe0c53648
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Stars 1 d2c64104eb0fa01541d9f73e1face12dcf9db387d50b23e382af06ebc6f3d651
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Nutritional
Chart

Nutrition information per portion

785
Calories (kcal)
39 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

25.0
Total Fat (g)
36 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

5.5
Saturated Fat (g)
28 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

76.0
Total Carbs (g)
29 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

6.7
Sugars (g)
7 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

60.0
Protein (g)
120 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

6.5
Fibre (g)
26 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

3.9
Sodium (g)
65 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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